In this session, Lisa shared her personal health journey, how she became involved with Raw Generation, and introduced key healthy eating principles. The focus was on incorporating raw foods into your diet, understanding how to read labels, and addressing common misconceptions about fruits, carbs, and fats. She also provided detailed insights on managing bloating, digestive health, and achieving weight loss goals.
1. How to Read Food Labels
Lisa emphasized that most people focus on calories, grams of sugar, or protein but should be looking at ingredients instead. The key is to avoid:
- Refined sugars: Look out for ingredients like high-fructose corn syrup, dextrose, or maltodextrin.
- Refined flours: Avoid products labeled as "enriched" or containing processed wheat.
- Hydrogenated oils, artificial flavors, and natural flavors (which can include hundreds of synthetic chemicals under the umbrella term).
When looking for healthier options, prioritize products with whole, recognizable ingredients and fewer additives.
2. Myths About Fruits and Weight Gain
A major focus was on dispelling the myth that fruit sugar is harmful or contributes to weight gain:
- Fruit sugar (fructose) is not the same as refined sugar found in processed foods.
- Our bodies are designed to thrive on natural sugars from fruits, which offer essential vitamins, minerals, and fiber.
Lisa also reassured participants that fruits should be a staple in a healthy diet, particularly for those seeking to improve energy levels and lose weight.
3. Combining Foods for Better Digestion
Lisa introduced the concept of food combining for better digestion and less bloating:
- Fruit and fat should never be eaten together (e.g., avoid fruit and yogurt or fruit and nuts in the same meal).
- Light to heavy eating: Start your day with lighter foods like juices, smoothies, or fruits, and save heavier, fattier meals for later in the day.
- Heavy foods like fats (avocados, nuts, seeds) and proteins (eggs, meats) should be consumed once daily, ideally in the evening or as your final meal.
4. Juicing and Raw Foods for Health
Juicing is a significant part of Raw Generation’s philosophy. Lisa stressed the importance of consuming raw, unprocessed foods to promote health:
- Juices and smoothies can provide the nutrients your body needs when whole foods are harder to digest.
- Enzymes in raw foods help the body digest more efficiently and support better metabolism and digestion.
5. Managing Bloating
Bloating is often caused by improper food combinations and slow digestion. Lisa suggested:
- Avoid mixing fruits with fats (e.g., apples with peanut butter, or avocado in smoothies).
- Start the day with water-rich foods like fruit and avoid fats and proteins until later in the day.
6. Weight Loss Tips
Weight loss isn’t just about calorie restriction:
- Eat plenty of fresh, whole foods without counting calories or portion control.
- Focus on high carbohydrate intake from fruits, vegetables, and whole grains.
- Avoid processed foods and heavy fats early in the day.
7. Addressing Specific Dietary Concerns
Participants asked about various health concerns:
- Plant-based meats: Lisa advised avoiding most processed plant-based meats due to the poor quality of ingredients, including fillers and refined oils. Instead, she suggested clean whole-food options like organic tofu or minimally processed alternatives.
- Lactose intolerance: Dairy, particularly processed dairy, is not ideal for digestion and can cause bloating and other issues. Raw milk and raw cheeses can be better alternatives for those who tolerate them well, but reducing dairy altogether is often beneficial.
8. Holiday Eating Tips
Lisa reassured participants that they can still enjoy holiday treats without derailing their progress:
- Focus on 80/20 balance: Eat clean 80% of the time, but allow indulgences 20% of the time for events, holidays, and special occasions.
- The key is to maintain a healthy baseline diet and treat indulgent foods as occasional rather than habitual.
